04.14.18

RFS CrossFit – CrossFit

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Warm-up

500rm Row

then,

-Calf Raises: x10

-Toe Walks: x10

-Toe Raises: x10

-Toe Walks: x10

-Double Feet Box Hops: x1

-Single Foot Box Hops: x1/leg

-Backward Toe Grab: 10m

-Backward Straight Leg DL: 10m

-The Greatest Stretch: 10m

-Scap Push-ups: x10

-Plank Shoulder Taps: x10; hold last rep 5s

-Child’s Pose Shoulder Ext: x5/side

-Scap Pull-ups: x10

-Hollow Arch: x10

Skill/Strength

A. Partner Double Med Ball Sit-up Throw: 3x :15/partner; 10/6

Metcon

Metcon (AMRAP – Reps)

P1: 100 DU’s /partner

P2: ME Backsquats (135/95)

P1: 80 DU’s / Partner

P2: ME S2O

P1: 60 DU’s

P2: ME DL

P1: 40 DU’s

P2: ME GTO

TRY ONE CLASS

FREE

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